"The journey of a thousand miles begins with

one single step." 

--Lao Tzu

 

Dawn

20 Days (phase 1 )

Those are your  first steps on your journey to a better healthier and stronger body . Building a habit of working out  its important to establish a routine of warming up, cooling down and a proper technique of performing the exercises . In first this phase we will use a system of vertical and horizontal loading , that will master basic movements like squatting ,rowing, pulling ,pushing  and other .

This phase will prepare your body through a balance scientifically based approach .

Warm up in the beginning of every workout and Cool down in the end of it are so important tasks on the long run for preventing injuries and etc.  

Loads are going to be light to medium ,the tempo will be slow to moderate , the intensity moderate, with rest intervals 60 - 90 sec.and a high repetition of 10 - 15 . Stretching techniques also very important to learn  as well as cardio activity .

Goals are to : 

Improve endurance ,enhance stability ,increase flexibility and improve Neuromuscular efficiency .

light -medium
 
Loads
   60-90 sec
Rest interval
slow 
Tempo
10-15 rep
Repetitions
15 min
a day
Stretching
60-90 min
week
Cardio
Recommended Workout split
1 days on (Mon) ,1day off (Tue),
1 day on (Wed ),1 day off (Th).
1day on (Fri);!day off(Sat) ,1day off (Sun).

"Make each day your masterpiece."

--John Wooden

Workouts (phase 1)

Workout day 1

Warm up 

1.General 3-5min Treadmill (elliptical ,bike )

2. Foam roller (SMR ) - 3-5 min

3. Active stretching - 3-5 min 

 

Weight training :

1.Biceps curl ( machine, sitting position ) - 2 sets

2.Triceps extension - (rope, normal prone grip ) - 2 sets

3.Abdominal crunch - (Bench ) - 2 sets .

4.Front Leg extension - (quads.,machine ) - 2 sets.

5.Back Leg extension - (hamstrings ,machine ) - 2 sets.

6.Bench press (machine ,regular ) - 2 sets.

7.Pull up (machine ,body weight ) - 2 sets.

8.Ab Plank - 2 sets (to failure )

9.Calf raises (standing) - 2 sets 

 

Cardio :

Of your choice 10-15 min (moderate tempo )

 

Cool down :

1. Static stretching - 5 min

2. Foam roller (SMR ) - 3-5 min 

Workout day 2

Warm up 

1.General 3-5min Treadmill (elliptical ,bike )

2. Foam roller (SMR) - 3-5 min

3. Active stretching - 3-5 min 

 

Weight training :

1.Shoulder fly ( sitting position ) - 2 sets

2.Military press - ( dumbbells , or barbell ) - 2 sets

3. T - row single hand ( dumbbell  ) - 2 sets .

4.Bulgarian Squats - ( opt. Smith machine ) - 3 sets.

5.Single leg touch down - (hamstrings ) - 3 sets.

6. Dips ( regular ) - 3 sets.

7. Trap barbell shrug (barbell .dumbells ) - 3 sets.

8.Ab crunch - 2 sets (to failure )

9.Adduction (machine ,adductor complex ) 2sets .

 

Cardio :

Of your choice 10-15 min (moderate tempo )

 

Cool down :

1. Static stretching -5 min

2. Foam roller (SMR ) - 3-5 min 

Workout day 3

Warm up 

1.General 3-5min Treadmill (elliptical ,bike )

2. Foam roller (SMR) - 5 min

3.Active stretching -3-5 min

 

Weight training :

1.Biceps curl ( barbell , sitting position ) - 2 sets

2.Triceps extension overhead - (dumbbells ) - 2 sets

3.Abdominal X man - (supine ) - 2 sets .

4. Leg press machine  - 2 sets.

5.Lunges  - ( smith machine ) - 2 sets.

6.Bench press (machine ,regular ) - 2 sets.

7.Rows   (wide grip ) - 2 sets.

8.Ab Plank - 2 sets (to failure )

9.Calf raises (machine ) - 2 sets 

 

Cardio :

Of your choice 10-15 min (moderate tempo )

 

Cool down :

1. Static stretching - 5 min

2. Foam roller (SMR) - 5-8 min 

Workout day 4 (optional )

Warm up

 

1.General 3-5min Treadmill (elliptical ,bike )

2.Foam roller (SMR ) - 5 min

3.Active stretching - 3-5 min

 

Weights :

1.Biceps crunch barbell ( standing position ) - 2 sets

2.Triceps extension - ( rope, or supine grip ) - 2 sets

3.Abdominal leg raises - ( Bench ) - 2 sets .

4.Barbell Squats - (opt. Smith machine ) - 3 sets.

5.Roman dead lift  - (hamstrings ) - 3 sets.

6.Push ups ( regular ) - 3 sets.

7.Pull up ( machine ,body weight ) - 3 sets.

8.Ab Plank - 2 sets (to failure )

9.Calf raises (barbell ) - 2 sets 

 

Cardio :

Of your choice 10-15 min (moderate tempo )

 

Cool down :

5 min Static stretching / foam roller 

After 3 weeks in that phase !

Your body got adaptations that were needed to prepare for heavier  loads and intense workouts .

You now can proceed to the next level of your journey.

 

"Obstacles are those frightful things you see when you take your eyes

off your goal."

-Henry Ford

Vitality

30 days (phase 2 )

After you've completed  phase 1 we will advance to more intense workouts .

In this phase we will  increase the tempo and duration of a work set ,we will improve muscle oxygen consumption and  will use supersets system .

The tempo will be  moderate to fast  and  rest intervals between 60-90 sec ,low to medium loads for repetition range of 12-20 reps .

Goals are : to increase endurance , improve prime mover strength ,

improve work capacity ,enhance joint stabilization ,increase lean body mass .Don't forget the Warm up in the beginning of every workout and Cool down in the end of it .Cardio activity is very important as well.

Superset is extended set of two exercises performed in a sequence back to back with minimal to no rest (0-10 sec.). 

light -medium
 
 
Loads
   60-90 sec
Rest interval
medium
Tempo
 12-20 reps
 Repetitions
15 min
a day
Stretching
60-90 min
week
Cardio
Recommended Workout split
2 days on(Mo,Tu ) ,1day off (Wed),
2 days on (Th ,Fr ),2days off (Sa,Su).
 

“Productivity is never an accident. It is always the result of a commitment to excellence,

intelligent planning,

and focused effort.”

—Paul J. Meyer

Workouts ( phase 2 )

Workout day 1

Warm up

1.General 3-5min Treadmill (elliptical ,bike ) +    Joints rotation

2. Foam roller (SMR ) - 5min

3. Active stretching (if needed )

 

Weight training in Supersets :

1.Biceps curl ( barbell ) + 2.Triceps pull down (rope ) - 2 sets

3.Biceps dumbell curls + 4.Triceps extension overhead (barbell )- 2 sets

5.Abdominal X man  +  6.Leg raises (abs ) -  2 sets .

7. Bench press (barbell ) + 8.Push ups (stability ball) -2 sets  

9.Incline Bench press dumbbell) + 10 .Fly ( dumbell ) - 2 sets.

11. Hammer curls (neutral ) + 12. Kick back (dumbbells ) - 2 sets

13.Ab crunch  + 14. Alphabet abs - 2 sets.

 

 Cardio :

Of your choice 10-15 min (moderate tempo )

 

Cool down :

1.Static stretching - 5-8 min

2. Foam roller (SMR ) - 5min 

Workout day 2

 

Warm up

 

1.General 3-5min Treadmill (elliptical ,bike )+

 Joint rotation

2.Foam roller (SMR ) - 5 min

3.Active stretching - 5-8 min

Weight training in Supersets :

1.Leg extension ( quads .) + 2.Back flexion (hamstrings ) - 3 sets

3.Ab twisters + 4.Hyperextension (lower back ) - 2 sets

5.Walking Lunges  +  6. Roman dead lift (hamstrings ) -  3 sets .

7. Calf raise (machine ) + 8. Dorsiflexion - 2 sets  

9.Adduction (in ) + 10 Abduction  ( out ) - 2 sets.

11. Smith machine squat   - 2 sets

13.Seeted knee tuck   + 14. Side plank  - 2 sets.

 

Cool down :

1.Static stretching - 5-8 min

2.Foam roller (SMR) - 5 min 

After 4 weeks in that phase !

Congrats now you 're half way on the journey to your body transformation !

Your body got adaptations that  were needed to prepare for heavier  loads

and more intensive workouts .

You now can proceed to the next level of your journey where the volume and loads are going to be heavier but the tempo will be slower.

Workout day 3

Warm up

1.General 3-5min Treadmill + Rolling Joints

2. Foam roller (SMR) - 5 min

3. Active stretching - (if needed) 

Weight training in Supersets :

1.Shoulder lateral raise +2.Front plate raise

(front delt.) - 2 sets

3.Lat pull down (machine ) + 4.Bent over row (barbell ) - 2 sets

5.Horizontal rows (machine )  +  6. Pull over (dumbel ) -  2 sets .

7. Military press (barbell ) + 8.Bent over raises (rear deltoid ) -2 sets  

9.Narrow grip chin ups + 10 .Narrow lat pull down  - 2 sets.

11. Barbrel shrug (traps ) + 12. Incline Dumbbell shrug (traps ) - 2 sets

  

Cardio :

Of your choice 10-15 min (moderate tempo )

 

Cool down :

1.Static stretching - 5min

2. Foam roller (SMR ) - 5-10 min 

Workout day 4(optional* )

Warm up

1.General 3-5min Treadmill + Rolling Joints

2. Foam roller (SMR) - 5 min

3. Active stretching - (if needed) 

Weight training in Supersets :

1. Prayer ab crunch + 2.Olique side crunch - 2 sets

3.Step up to balance + 4.Side plank leg raise - 2 sets

5.Single leg touchdown  - 6.Mountain climber -  2 sets

7.Glute bridge  + 8.Abs crunch -  2 sets

9. Sumo squats  -2 sets 

10.Walking lunges  + 11.Roman dead lift -2 sets 

12.Hyperextention + 13.Calf raises  - 2 sets.

 

Cool down :

1.Static stretching - 5min

2. Foam roller (SMR ) - 5-10 min 

 

“The critical ingredient is getting off your butt and doing something.

It’s as simple as that.

A lot of people have ideas, but there are few who decide to do something about them now.”

—Nolan Bushnell

Dignity

35 Days (phase 3 )

After achieving previous two phases successfully , In this phase we will split your muscle groups and increase hypertrophy , muscle size and strength .We will focus on each muscle group specifically with moderate to high loads and perform 4-5 days a week .We will increase the volume and decrease the reps in the range of 6 -10 reps.per set ,but will increase the loads with heavier weights . We will decrease the rest intervals to 45-60 sec . between sets.That way will stimulate muscle grow and strength .

You will spend   7 weeks in this stage ,that will allow you to increase your muscle mass ,power and strength . Warm up in the beginning of every workout and Cool down in the end of it as well as don't forget the cardio as an important part of your journey.

medium - heavy
 
 
       Loads
   45 - 60         sec
Rest interval
slow
Tempo
6 - 10 reps
Repetitions
15 min
a day
Stretching
60-90 min
week
Cardio
Recommended Workout split
2 days on(Mo,Tu ) ,1day off (Wed),
2 days on (Th ,Fr ),2days off (Sa,Su).
 

"It is your determination and persistence that will make you a successful person."

-Kenneth J Hutchins

Workouts phase 3

(35 days)

Day 3  

Legs - Calfs 

Warm up

1. General warm up 5-10 min of treadmill (bike, stairs )

2. Joint rotation routine + Foam roller (SMR)

3. Active stretching (2 - 5min )

Weight training -

Gluteus - Quadriceps - Hamstrings -Aductors- Calfs

1.Leg Extension - 1warm up ;2 work sets

2. Leg Curl - 1warm - 2 work sets

3.Bulgarian split squat - 3 work sets 

4.Barbell Squat - 1 warm ,3 work sets​

5.Lunges - 2 sets

6.Roman dead lift  - 3 sets 

7.Adductor (machine) - 2 sets

8.Abductor (machine ) -2 sets

9. Calf raises - (3 different feet positions ) - 3 work sets

10.Calf single leg (dumbbell ) - 2 sets

Cool down

1.Static stretching- 3-5 min 

2.Foam roller (SMR,if needed )

Day 4

Shoulder - Triceps -Abdomen

Warm up

1. General warm up 5-10 min of treadmill (bike, stairs )

2. Joint rotation routine + Foam roller (SMR)

3. Active stretching (2 - 5min )

Weight training - 

Deltoids - Abdominals

1.Military press - 1warm up - 2 work sets

2.Lateral raises  - 1 warm up - 2 work sets

3.Rear delt raise - 1 warm up - 2 work sets 

4.Cable triceps extension (rope ) -1 warm up ,2 work sets

5.Dumbbell overhead triceps extension - 2 work sets

6.Cable triceps neutral grip pull down - 2 work sets

7.Shoulder Front disk raise - 2 sets

8.Shoulder Cable Lateral raises one hand  - 2 work sets 

9.Shoulder Cable rear deltoid - 2 work sets

10.Abs Leg lift (supine ) -2 sets

11.Abs Countdown 10 - 2 sets.

12.Abs X -man - 2 sets 

Cardio

10-15 min HIIT (high intensity intervals 1min slow-1fast )

Cool down

1.Static stretching- 3-5 min 

2.Foam roller (SMR,if needed )

After 5  weeks in that phase !

Congrats now 85 % complete the way on the journey to your body transformation !

Your body got adaptations that were needed to prepare for heavier  loads and intense workouts .

You now can proceed to the last level of your journey where the volume and loads are going to be heavier but the tempo will be slower.

Day 1

Chest -Biceps - Abdomen

 

Warm up

1. General warm up 5-10 min of treadmill (bike, stairs )

2. Joint rotation routine + Foam roller (SMR)

3. Active stretching (2 - 5min )

Weight training - 

Chest - Biceps - Abdominals

1.Biceps curls (barbell) -1warm - 2work sets

2.Ab crunch - 2 sets

3.Bench press (barbell ) - 1 warm ; 3 work sets

4.Incline bench dumbbell press - 3 work sets

5.Preacher biceps curls one hand (dumbbell ) - 3 work sets

6.Dips - 3 sets (failure )

7.Cable Cross over - 3 sets

8.21's (biceps ) - 3 sets

9.Ab leg raises -3 sets

10. Russian twists - 2 sets. 

Cardio

10-15 min HIIT (high intensity intervals 1min slow-1fast )

Cool down

1.Static stretching- 3-5 min 

2.Foam roller (SMR,if needed )

Day 2

Back-Traps-Abs

Warm up

1. General warm up 5-10 min of treadmill (bike, stairs )

2. Joint rotation routine + Foam roller (SMR)

3. Active stretching (2 - 5min )

 

Weight training - 

Lats - Traps - Teres - Romboid -Erectus 

1. X -man - Plank hop - 3 sets (failure )

2.Latt pull down - (wide grip) 1warm - 2 work sets

3. Seated cable row (narrow ) - 1warm - 2 work sets

4. Bend over barbell row  - 3 work sets

5. Single arm Dumbell Dead lift - 1warm ,2 work sets

6.Pull over (machine ,dumbell ) - 2 work sets. 

7.Hyper extension  - 2 work sets (till failure)  

8. Traps shrug - (dumbbell , cable ) - 3 sets

9. Incline trap shrug (dumbel )  - 2 sets

Cardio

10-15 min HIIT (high intensity intervals 1min slow-1fast )

Cool down

1.Static stretching- 3-5 min 

2.Foam roller (SMR,if needed )

 

“You’re a fighter.

Look at everything you’ve overcome.

Don’t give up now.”
– Olivia Benson

Edge

15 Days (phase 4 )

It's time for the last and final part of the journey .

In this phase we will sprit your muscle groups and increase hypertrophy , muscle size and durability .

We will increase the volume and increase   the reps in the range of 8 -12 reps., we will focus on each muscle group specificly with low to moderate loads  and perform 4-5 days a week .

Will increase the rest intervals to 60 -90 sec. in between sets.

You will spend   2 weeks in this stage ,that will allow you to increase your muscle mass ,power and size. 

Warm up in the beginning of every workout and Cool down in the end of it as well as cardio are all important parts .

 Introducing  you to a negative sets witch is emphasizing on the eccentric or negative contraction of the movement. That will increase the neural drive to the muscles and allow you to improve your control, size , power and muscle mass. 

medium - heavy
 
 
       Loads
   60 - 90         sec
Rest interval
slow
Tempo
8 - 12 reps
Repetitions
15 min
a day
Stretching
60-90 min
week
Cardio
Recommended Workout split 6 days
2 days on(Mo,Tu ) ,1day off (Wed),
2 days on (Th ,Fr ), 1days off (Sa);
Sun (beginning of Day 1 ON).
 

“Things don’t go wrong

and break your heart

so you can become

bitter and give up.

They happen to break you down and build you up

so that you can be all that you were intended to be.”
– Charlie Jones

 

Workouts phase 4

Day 1

Chest - Abdomen - Calf

Warm up

1. General warm up 5-10 min of treadmill (bike, stairs )

2. Joint rotation routine + Foam roller (SMR)

3. Active stretching (2 - 5min )

Weight training - (negative sets =essentric )

Pectoralis - Soleus - Gastrocnemius - Abdominals

1.Cross over /Pec deck  -1warm - 2 work sets

2.Ab crunch - 2 sets

3.Bench press (barbell/dumbell/Smith machine ) -

1 warm  up ; 2 work sets ; 1 negative set

4.Incline bench press (barbell/dumbell/smith) -

2 work sets;1 negative set

5.Russian twists Abs - 2 sets 

6.Push ups  - 1 work sets , 1 negative

7.Dips - 1 sets ; 1 negative (failure )

8.Leg raises sitting machine - 1 warm up ,2 work sets 

9.Leg raises standing  - 1 warm up , 1 negative sets

10.Supine Ab leg lift - 2 set : 1 negative 

Cardio

10-15 min HIIT (high intensity intervals 1min slow-1fast )